The Veggie & Hummus Sandwich is a fast, tasty, and healthy lunch you can whip up in under 15 minutes. It features creamy hummus and crisp, fresh veggies stacked between hearty whole-grain bread, making it a satisfying plant-based meal you can pack for work or school. 

Ingredients (Serves 2) 

 For the Sandwich:

•  4 slices whole grain or multigrain bread 
•  ½ cup hummus (store-bought or homemade) 
•  1 large tomato, sliced 
•  1 cucumber, thinly sliced 
•  ½ red onion, thinly sliced 
•  1 avocado, sliced 
•  ½ cup fresh spinach or other leafy greens 
•  ¼ cup sprouts (optional) 
•  Salt and pepper to taste  

 Optional Add-ons:

•  2–4 oz feta cheese, crumbled 
•  ¼ cup banana peppers 
•  ¼ cup kalamata olives, pitted 
•  Fresh herbs like basil, oregano, or dill  

Step-by-Step Instructions 

Step 1: Toast the Bread 

Lightly toast the bread in a toaster or under the broiler until golden. This little step keeps the bread firm enough to hold all the veggies without getting soggy. Let the slices cool for a minute while you prep the veggies.  

Step 2: Slice the Veggies 

Rinse the veggies under cool water and pat them dry: 

•  Slice the tomato into ¼-inch rounds. 
•  Slice the cucumber into thin rounds. 
•  Thinly slice the red onion. 
•  Cut the avocado into wedges or thin slices. 

Step 3: Build the Sandwich 

Spread ¼ cup hummus on each slice of bread. Layer on the tomato, cucumber, onion, avocado, spinach, and sprouts, if using. Sprinkle it with salt and pepper.  

Step 4: Add Fancy Stuff (If You Want) 

If you like, sprinkle feta cheese, banana peppers, or olives on top, or add a few fresh herbs for extra flavor. 

 Step 5: Close and Cut 

Top each stack of veggies with another slice of bread. Press down gently, then slice the sandwich in half for easier eating.  

 Serve & Enjoy  

Dig in right away or wrap it up in foil for a tasty lunch later. You can trust this sandwich to keep you full and happy without any fuss! 

Sandwich Building Steps 

1. Slice the onion. Cut the red onion as thin as you can. If you want a milder taste, put the slices in a bowl of ice water for 10 minutes. Drain and pat them dry before using.   

2. Prep the avocado. Cut the avocado only right before you are ready to assemble the sandwich. This keeps it from going brown.  

3. Rinse the greens. Wash a handful of baby spinach or your favorite leafy greens. Spin or pat them dry so the sandwich doesn’t get soggy.  

4. Spread the hummus. Take 2 to 3 tablespoons of hummus and spread it on each piece of toasted bread. If you spread it on both sides, it creates a nice moisture barrier.  

5. Layer the veggies. On top of the hummus, stack the veggies in this order: 

   – First, a handful of greens. 

   – Next, thin slices of cucumber. 

   – Follow with slices of tomato. 

   – Add the thin onion slices. 

   – Lay avocado slices on top. 

   – If you have sprouts, sprinkle them on now.  

6. Season and boost. 

   – Sprinkle salt and pepper over the veggies. 

   – If you have feta, olives, or fresh herbs, add them now. 

   – Make sure to season the cucumber slices really well; they soak up flavor nicely.  

7. Finish the sandwich. Place the second piece of bread on top, hummus-side down. Gently press to keep everything from sliding. 

   – Cut the sandwich diagonally for easier bites.  

8. Enjoy right away. This sandwich tastes best when you serve it fresh. 

The veggie hummus sandwich is all set to shine on its own. Still, it’s just as happy alongside a light side salad, a cozy soup, or some crispy healthy chips. 

Pro Tips for the Perfect Veggie Hummus Sandwich

Whip Up Your Own Hummus: Homemade hummus packs more flavor. Store it in the fridge, and it’ll stay fresh for a week. 

Don’t Skip the Toast: A quick toast on the bread keeps it strong and stops your creation from getting soggy. 

Scout for Soggy Veggies: Give your veggies a quick pat with a paper towel. Less moisture now means a crunchier bite later. 

Layer Smart: Keep wetter ingredients, like juicy tomatoes, sandwiched between drier veggies to keep the bread happy. 

Choose the Right Bread: Go for thick, hearty loaves like whole grain or multigrain. They hold up best in a sandwich showdown. 

Storage and Make-Ahead Tips

 These beauties taste best the moment you make them. Still, you can prep a few in advance: 

Layer them in the morning and wrap snugly in plastic wrap.  

Keep in the fridge for up to a day. Just know the bread may get a little soft.  

For the crunchiest outcome, store all the parts separately and build it just before you eat. 

Nutritional Benefits 

A veggie hummus sandwich is more than tasty— it’s good for you, too:  

Chickpeas in hummus serve up plant-based protein.  

Whole grain bread and veggies add a healthy dose of fiber.  

Avocado and the olive oil in your hummus bring in the good fats. 

Fresh veggies shower you with vitamins and minerals. 

Each sandwich is about 285 calories.

Outbound Links

1. For a homemade hummus recipe:
   Homemade Hummus Recipe – Minimalist Baker
2. For whole grain bread health benefits:
   Whole Grains and Health – Mayo Clinic
3. For veggie sandwich nutrition tips:
   Veggie Sandwich Ideas – EatingWell
   

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